What Was Your Work Out Today?

mrmota70

5k under 30 and the best part.. Finally got a mile under 9 mins outdoors🏃🏾 Have done it on treadmill, but today it was all on me setting the pace and not the treadmill dictating it. I actually let out a “Yeah!” when the watch said 8:52… so I hit it to get the 5k done. Ended the workout walking home an additional 1.25 mile under 15 min pace.

AnnPT77

Ugh, Winter doldrums all up in my head, mostly.

Sunday was official rest day, but I did the approximate half hour yoga/stretch/foam-roll stuff before breakfast. Monday and Tuesday were complicated schedule-wise (more nonsense with appointments, my rental car, real car, blah blah, so shortened the yoga, etc. to around 15 minutes those days, did no other workout Monday, and only (heh) 521 rowing machine meters on Tuesday (y'all C2 challenge people know why), not intense - it took a whopping 2 minutes and 28 seconds, whatta workout! 😆

Today, back on stationary bike for 11,087 meters, with maybe a bit of benefit from the stupid-long 3-day rest. It was generally a moderate SS workout, but at slightly higher watts (109 average on the 10k piece) than usual for the given HR (overwhelmingly Z3, 66% of time, only 1:12 in Z4), comparison based on memory. 🤷‍♀️

@MikePfirrman, glad to hear your interval session went better statistically than you were thinking right afterward. It's discouraging to have a specific goal in mind for the workout, then not hit what you'd hoped, but the long term progress is a bigger deal for sure! For the "wait until legs almost full extended to swing" issue, have you played with reverse pick drills, i.e., starting from legs-only drive? I perceived that as helpful, for me, but YMMV. I also really like watching the force curve in real time on the monitor stroke by stroke, too, as the curve shape will (for me) show where transitions aren't as effective.

@drmwc, I loved your caving photos - that's a happy looking little group you had there, and I have to admit it kind of warmed my heart to see someone in there who's probably close to my demographic, even though I don't think I'd personally be a good caver-candidate!

@dralicephd, it sounds like your easing into strength training is working pretty well for injury avoidance - good show!

@swimmom_1, I'm not finding your steady dedication boring: You've found something that works for you, and you're working it - that's great!

Nice work, and much appreciation to everyone on this thread, new or long-timer: Your inspiring examples are helping me keep the Winter workout doldrums-induced slack-offs to a minimum, so far this year. Thanks!

JDMac82

100 Fwd Jump Rope
15 Pull-ups
15 Dbell Snatch
50 Knee Tucks
30 Hand Release Push-ups
40 Leg Raises

12/8/6
Shrugs
Dbell Mil Press
Front
Monkey Row
Wide Grip Rear Delt
Iso Landmine Press
Rev Grip Press
Lateral Raises
Dbell Rear Delt
Rope to Face
Upright Row
Mil Press

Colt 45
Situps/ Rev Crunches/ Jack Knifes/ Choppers Hi & Low/ Obliques/ Flutter/ Crunches

1012 total reps

drmwc

Thanks Anne! The lady in question is Sue, who led the expedition. She and her husband took up caving as their retirement project. They are both way fitter than me, so give me something to aim at.

I went climbing yesterday. It was my second gym session after my month off. I was better than at the first session, but still not very good. It was good fun, a 100 minute session.

My mini-cut seems to be going well, so I should be able to eat a normal amount of food again soon.

dralicephd

Welp, I'm not too sore today. It's amazing to me how quickly the body can adapt! Anyhoo, today was a cardio day, so back to my typical elliptical madness: ~40 min. steady state. What's cool is that I kept my standard pace and instead of spending most of the time in HR zone 3 (which had become standard for awhile), I spent most of the time hugging the Zone 2/Zone 3 HR border. I guess my body is starting to learn, "oh jeez, she's going to keep doing this stuff. Guess I better adapt."

Have a great weekend everyone!

MikePfirrman

Lifting superset day and harder interval or timed row day on Fridays.

I've done five supersets so far and a 10K at lunch as hard as I could. Averaged a bit over 2:15 pace. Not great but around 11.4 seconds off my best paces on that row. HR hit 180 at the end, mostly around 170 for the row (redline @ 90% of max HR), so I was pushing it. 45:12.3 was my time. Running and rowing 10K times are very close, so it's a decent time for a 10K. Not great but OK for an old guy.

We'll see if I do the other 3 weight sets this evening. I like to do at least six, ideally 8. But I'm pretty spent right now!

Djproulx

One mile winter warrior challenge walk at noon, then an hour online spin class hosted by our Tri Club. Not as much fun as studio spin or outdoors, but still more entertaining than my solo efforts in the pain cave. Funny to see everyone texting each other furiously in the 30 second recovery stretches between the hard intervals.

Single digit temps and windy tomorrow. Going to be an effort to get outdoors to run.

AnnPT77

Rowing machine, back to 3 x (2k on, 2' off/CD, focus on relaxation, meters per stroke, smooth force-curve (especially at the legs to swing transition, where I sometimes get a inverse mini-mogul), pushed a little harder than average (not much) on pieces 2 (2:28.4/19spm) & 3 (2:27.1/19spm)). 6705 meters overall. 6:10 in Z4, 20:15 Z3, remainder below.

Concept 2 says 289 calories (weight adjusted) for the 6k portion, Garmin says 234 for the whole 6,705m plus drinking a few gulps of water during a few seconds of each "off" . . . close enough for gubmint work.

Immediately after, a bit over half an hour of dumbbell supersets (OH press, bench, deads, tri extension, bicep curls, flys, side bends, pullovers. Yes, odd - because reasons.).

GinLee61

40 minutes sweatin' to the oldies with Richard Simmons. I recently rediscovered his videos on Amazon and found many free workout videos on YouTube. I like them because they are low impact and I am able to get in a good, fun workout that is not as stressful on my 60 year old knees and hips.

dralicephd

ginray1979 wrote: »

40 minutes sweatin' to the oldies with Richard Simmons. I recently rediscovered his videos on Amazon and found many free workout videos on YouTube. I like them because they are low impact and I am able to get in a good, fun workout that is not as stressful on my 60 year old knees and hips.

hah! Yes! My Aunt had all of those videos when I was a kid/teen and we would do them together. They are fun! Thanks for opening a pile of fun memories!

swimmom_1

AnnPT77 wrote: »

@swimmom_1, I'm not finding your steady dedication boring: You've found something that works for you, and you're working it - that's great!

Thanks Ann. Glad now, it was to rain all day, the one day, that got me to try my Elliptical again. And the rest is history and future. Burns a lot more calories, (which was my goal) than walking my neighborhood. And I'm in so much better shape now. Besides the obvious, I don't have sweat pouring down my face anymore.

Rsrs35

A long walk and 30mins spinning session

AnnPT77

Stationary bike, 11,071 pseudo-meters, moderate (whopping 20 seconds in Z4, mostly Z3, small amount below Z3).

Skipped core exercises, back feels wonky. May do some yoga later, but have osteopath appointment this week: Experience suggests he'll fix whatever.

Djproulx

Did some easy foam rolling, stretching, yoga and torso/hip rotational movements at the gym today. Very cold and windy today. It was 11 degrees when I went outside to run this afternoon. Ran 2miles and called it good. Planning to join for part of a group trail run tomorrow.

JDMac82

70 Jumping Jaxs
20 Frankenstein
30 KBell Swing
20 Wipers
45 Sec Sprint (@ 4.5 Incline / SEND IT)
20/30 Hand Release Push-ups
40 Goblet Squats
30 KBell Curls
Sprint
30 KBell Press
20 Devil Press
30 Wall Balls
Sprint
20 4 Corners Lunges
80 Fast Jump Rope
20 Monkey Rows
Sprint
40 Crunches
20 KBell Swing
20 Rear Delts
Sprint
20 KBell Squat Press
30 Hammer Curls
30 Supine Bike
Sprint

2 Laps cool down walk & Stretching

600 reps / 6 Sprints

Djproulx

JDMac82 wrote: »

70 Jumping Jaxs
20 Frankenstein
30 KBell Swing
20 Wipers
45 Sec Sprint (@ 4.5 Incline / SEND IT)
20/30 Hand Release Push-ups
40 Goblet Squats
30 KBell Curls
Sprint
30 KBell Press
20 Devil Press
30 Wall Balls
Sprint
20 4 Corners Lunges
80 Fast Jump Rope
20 Monkey Rows
Sprint
40 Crunches
20 KBell Swing
20 Rear Delts
Sprint
20 KBell Squat Press
30 Hammer Curls
30 Supine Bike
Sprint

2 Laps cool down walk & Stretching

600 reps / 6 Sprints

That is quite a session! Nice work.

Djproulx

Group trail run was cold this morning. 9 degrees at 10am. Ten of us headed out for 4ish mile loops in the woods. Trail shoes w/spikes, knit hat, balaclava, 1/4 zip &vest and winter running tights was the outfit of choice.
Ice and crusty snow made us sound like an army on the march as we ran/walked the trails. I did one loop of 4.5miles, others are training for trail races, so they did more.

Stretching and foam rolling tonight.

MikePfirrman

Really nice and easy 13.5K meters on the rower this AM in around 90 minutes. Put the bungee around the rail and worked on form. Kept HR under 65% max the entire time. Very much straight line HR, which is hard to do for 90 minutes.

swimmom_1

253 minutes on the Elliptical for 16 miles, longer time but obviously a slower pace since 16 miles again.

JDMac82

50 Skier
50 1/2 Jaxs
35 KBell Swing
25 Dips & PushUps
50 Knee Tucks
15 Pull-ups

12/10/8
Wide Grip Bench
Incline Dbell Flys
Rev Grip Dbell Press
Incline Dbell Press
Decline Dbell Fly
Land Mine Press
Dbell Flys
Incline Bench
Dbell Bench
Chest Press
Smith Close Grip Press
Banded Pull Overs 3 x 15


Colt 45
Rev Crunches/ Leg Tucks/ Obliques/ Low Choppers/ Frog X/ Supine Bike/ Flutter K/ Cable Crunches/ Crunches/ Twists/ Hi Choppers

1245 Total Reps